You know the feeling.
It’s 3-ish. Lunch feels like a distant memory. Your brain has approximately one good thought left in it. Suddenly the office snack drawer is looking very interesting.
The good news? That afternoon dip isn’t necessarily a sign you’re doing something wrong. Our natural circadian rhythm includes a dip in alertness during the afternoon. What you eat, how well you slept and hydration can also affect how you feel later in the day. 20 Quick and Healthy Snack Ideas to Beat the 3 PM Slump [thefittheory.com]
So instead of fighting 3 PM with sheer willpower, here are a few ways to make the afternoon a little easier.
1. Build a better snack
When you're hungry between lunch and dinner, think beyond grabbing something sweet for a quick hit.
A simple place to start is:
Protein + fibre-rich carbs + something you actually enjoy
Protein and fibre can help make snacks more satisfying, while carbohydrates provide readily available energy. 20 Quick and Healthy Snack Ideas to Beat the 3 PM Slump [thefittheory.com]
That might look like:
- Apple + peanut butter
- Greek yogurt + berries
- Hummus + veggies
- Trail mix with nuts, seeds and dried fruit
- A Made with Local snack + a piece of fruit
Nothing complicated. And definitely nothing that requires meal-prepping 14 tiny containers on Sunday night.
2. Don't wait until you're absolutely starving
We've all been there.
"I'm fine."
"I'm fine."
"I'm fine."
"I need to eat everything in this building immediately."
Keeping an easy snack nearby means you've actually got an option when afternoon hunger arrives.
Desk drawer. Work bag. Car. Kitchen cupboard.
Future you will be grateful.
3. Drink some water
Extremely boring advice. Still worth mentioning.
Dehydration can contribute to fatigue, so if you've been surviving on coffee since 8 AM, grab some water too. 20 Quick and Healthy Snack Ideas to Beat the 3 PM Slump [thefittheory.com]
Your fourth coffee can wait five minutes.
Probably.
4. Get up for a minute
Sometimes the snack isn't the whole answer.
If you've been staring at the same screen for hours, step away. Refill your water. Go outside. Walk around the office.
Consider it a tiny reset before you tackle whatever your inbox has decided to do to you.
5. Make the good option the easy option
Here's our biggest 3 PM strategy:
Don't rely on 3 PM you to make an excellent decision.
Pack something in the morning. Keep snacks at your desk. Have a few grab-and-go options ready at home.
And, perhaps most importantly, make sure it's something you actually like eating.
Because a snack can look perfect on paper, but that doesn't help much if you don't want to eat it.
Our 3 PM pick
When you want something easy to keep around, Made with Local Protein Nut Butter Cookies were basically made for moments like this.
Throw one in your bag, pair it with some fruit, grab a coffee and get on with your afternoon.
No complicated prep required.
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